Bhel Poori

Gluten Free
Dairy Free
Health score
36%
Bhel Poori
45 min.
8
119kcal

Suggestions

Ingredients

  • 0.5 cup cilantro leaves coarsely chopped
  • lb unripe mango green pitted peeled cut into 1/4-inch dice (preferably )
  • servings spicy cilantro and mint chutney 
  • 0.8 cup onion finely chopped
  • oz indian puffed rice 
  • servings tamarind chutney sweet
  • 1.5 lb firm-ripe tomatoes drained cut into 1/4-inch dice (1 1/4 cups), then in a sieve 20 minutes
  • cups unseasoned sev crispy thin ( chickpea noodle pieces;)
  • 0.5 lb potatoes white boiling

Equipment

  • bowl
  • sauce pan
  • colander

Directions

  1. Peel potatoes and cover with by 1 inch in a 2- to 3-quart saucepan, then boil, uncovered, until just tender.
  2. Drain in a colander. When potatoes are cool enough to handle, cut into 1/4-inch dice.
  3. Just before serving, stir together potatoes and remaining ingredients except chutneys in a large bowl, then stir in 1/2 cup tamarind chutney and 2 tablespoons cilantro and mint chutney.
  4. Serve immediately with remainder of chutneys on the side.
  5. *Available at Indian groceries and Kalustyan's (800-352-3451; kalustyans.com).

Nutrition Facts

Calories119kcal
Protein8.46%
Fat4.31%
Carbs87.23%

Properties

Glycemic Index
38.72
Glycemic Load
8.37
Inflammation Score
-8
Nutrition Score
10.910869473996%

Flavonoids

Cyanidin
0.06mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.98mg
Naringenin
0.58mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.75mg
Kaempferol
0.2mg
Myricetin
0.15mg
Quercetin
4.25mg

Nutrients percent of daily need

Calories:118.64kcal
5.93%
Fat:0.55g
0.84%
Saturated Fat:0.13g
0.84%
Carbohydrates:24.83g
8.28%
Net Carbohydrates:21.97g
7.99%
Sugar:11.43g
12.7%
Cholesterol:0mg
0%
Sodium:28.04mg
1.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.41g
4.82%
Vitamin C:36.29mg
43.98%
Vitamin A:1415.5IU
28.31%
Vitamin B3:3.76mg
18.8%
Vitamin B1:0.27mg
17.76%
Manganese:0.34mg
16.88%
Iron:2.87mg
15.95%
Potassium:468.48mg
13.39%
Vitamin K:13.11µg
12.49%
Folate:47.2µg
11.8%
Fiber:2.86g
11.46%
Vitamin B2:0.18mg
10.66%
Vitamin B6:0.21mg
10.46%
Copper:0.18mg
8.79%
Vitamin E:1mg
6.68%
Magnesium:26.35mg
6.59%
Phosphorus:61.1mg
6.11%
Vitamin B5:0.31mg
3.15%
Calcium:26.69mg
2.67%
Zinc:0.4mg
2.67%
Selenium:1.64µg
2.35%
Source:Epicurious